5 tips for a better night's sleep
If you're exhausted during the day, but can't sleep at night, you may need some help readjusting your body clock.
Dr. Shilpi Agarwal joined us with five things you can do to get a better night's rest just in time for Daylight Saving Time.
1) Expose yourself to sunlight within 2 hours of waking up. This can help set your body's clock and train your brain to consistently recognize night and day. This will also help regulate hormone levels for better sleep.
2) Start your breakfast with omega 3's. These reduce anxiety and help us to make healthier choices throughout the day. We need less caffeine later in the day and fatty/processed foods that can keep us awake. Examples: Add 2 tsp of chia seeds and walnuts to your oatmeal or cereal.
3) Set the right temperature: Research shows that individuals suffering from insomnia and sleep disorders have a warmer body temperature. Set the temperature to between 67 and 69 degrees for optimal sleep and make sure you also have a humidifier. Dry air (especially during winter) can make breathing/congestion worse.
4) Noise machine: This was first tested and proven in newborns/babies. White noise machines help to relax the mind and get us into a deeper sleep without as many awakenings. It does this by masking any changes in sounds/noise patterns that normally would wake us up.
5) L-Theanine: An amino acid that can help us reduce tension and improve sleep quality. It stimulates brain chemicals that start to relax activity in the brain. Also reduces morning grogginess which can occur when we catch that last hour of sleep right before the alarm goes off.
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